If you have a small appetite and need to gain weight, try these simple tips. The key is to choose foods dense in nutrients and calories and low in volume.

• make “power” milkshakes a regular part of your daily diet. Try a variety of ingredients including milk, yogurt, fruit (fresh, frozen or canned), ice cream, peanut butter, skimmed milk powder or protein powder. An easy and delicious way to load up!
• try not to fill up on low calorie beverages such as tea, coffee or clear soup, or on bulky and filling foods such as raw fruits and vegetables
• eat small meals and snacks frequently
• fortify milk - add 1 cup skim milk powder to 1 liter whole milk and use this in milkshakes, soups, casseroles, etc
• use peanut butter in creative ways. Spread on sandwiches, blend into milkshakes, yogurt and ice cream
• snack on nuts, seeds and dried fruits. Toss them in salads, yogurts, vegetable dishes, stir fries
• add avocado to salads and sandwiches
• add cheese to casseroles, potatoes, pasta; snack on cheese and crackers
• add extra fat to your food preparation - choose almond butters, nut butters, olive oil and canola oil and flax seed oils